Bye-Bye Belly Fat Tips for getting men fit for life

Bye-Bye Belly Fat Tips for getting men fit for life

June is Men’s Health Month, and despite the fact that my husband and I both work out regularly, I’ve always wondered why he is so much stronger than I am and can get away with eating so much more. But as I learned from trainer and fitness media personality Tom Holland, men and women are different both metabolically and in terms of the way they build muscle mass.

“Men generally have more lean muscle, while women tend to have greater fat stores,” says Holland. “And since muscle is more metabolically active than fat, men tend to burn more calories throughout the day and also during exercise than women.”

There is one problem: belly fat

But regardless of this (totally unfair) fitness advantage, guys definitely have their challenges. Men, especially as they age, tend to store their fat around the waist, resulting in the spare tire effect. Holland notes that to target this tough area, men should “take a three-pronged approach, combining cardiovascular exercise, strength training and healthy eating. You cannot implement just one and expect long-term success. For example, no matter how many crunches they do, if they don’t burn extra calories throughout the day and eat healthy, men will not significantly reduce the fat deposits around their abdominal region.”

This belly fat issue becomes more pronounced as men grow older. “As men age, they have a tendency to lose valuable muscle mass while choosing to become increasingly sedentary,” says Brent Ruby, director of the Montana Center for Work Physiology and Exercise Metabolism. “This is a bad combination, and it leads to a loss of functional capacity, reduced metabolism, increases in fat storage and compromised heart health.”

Beating the bagel belly

To target and prevent this stubborn fat, Ruby suggests that men establish a regular workout routine as they age past 40. “This includes a wider range of aerobic activities (hiking, cycling, jogging, etc.) that are fun enough for you to really look forward to them,” Ruby says. “Also, include some resistance activities, like circuit training, general strength training, etc., which provides for the stimulus to maintain muscle mass. It is more about consistency than it is about a specific training program.”

Ruby also reminds us that guys should seek out exercises that tap into their need for adventure. Because this can sometimes be hard to capture at a gym, he recommends trying something new. “Learn to paddleboard or surf, sign up for a 5k, bike tour or open-water swim. Climb a mountain—find ways that provide for your need for adventure,” Ruby says.

Tips to help guys get on the road to a lifelong fitness routine:

Watch what you eat. Avoid processed foods, ramp up the fruit and veggie intake and eat out less. Get into the habit of stopping when you start to feel full.

Create a routine. Try to work out at least 30 minutes a day for at least six days a week. Make exercise a part of your life.

Join a gym. But unless you are sure that you will go frequently, don’t go for the super-fancy, pricey gym. Instead, join a gym that is reasonably priced and commit to going at least once or twice a week.Pure Fix Cycles The Hotel Bike

Get outside! Whether you enjoy running, biking, swimming or playing soccer, find a way to weave this activity into your weekly routine. Not motivated? Maybe you need a new toy like a basketball hoop ($119 at Amazon), which I bought my husband for Christmas, or a new bike like the Pure Fix Cycles Fixed Gear Bikes ($399 at Pure Fix Cycles) that glow in the dark. (Get free shipping on all bikes at Pure Fix Cycles.)

Find ways to get the family involved. Men and women often sacrifice their fitness routines to spend time with family, but that doesn’t have to be the case. Take a hike or have a family basketball or tennis game. If the kids are too young, pop them in a baby carrier (carrying the extra weight can do a body good) or use a jogging stroller. You can also walk to the park instead of drive.

Remember: Small things add up. Think of the little daily things you can do to burn calories. For instance, take the stairs, use a standing desk (not sitting all day is beneficial in countless ways) and walk instead of driving or taking public transportation.

Work out at home. Stock up on some at-home options for the occasional bad weather day or for when you’re time-challenged. One of my favorite programs is Supreme 90-Day ($19.77 at Walmart), which features the aforementioned trainer Tom Holland. This 10-DVD set is a challenging and not remotely boring workout that uses muscle confusion (works different areas of the body in rapid succession) for quick, long-lasting results. Supreme 90 Day also comes with a meal plan and fitness tracker.SMRT-CORE Bundle

Don’t hurt yourself. As we age, we are more prone to injury, often because we expect our bodies to do what they did when we were 20. Men are particularly guilty of this! The SMRT-CORE 1 Bundle (Blk) ($49.99 at Trigger Point Performance) includes a “Grid” and one SMRT-CORE DVD. Fitness enthusiast Cassidy Phillips developed the Grid, which looks like a bumpy tube, when he was trying to find relief from fibromyalgia. The Grid, combined with the SMRT-CORE DVD, facilitates the strengthening of muscles while self-massaging them, keeping them loose and less prone to injury. This workout targets that hard-to-reach core area, a particular challenge for men.

Keep an eye on things. Many of us avoid the scale because we don’t want to see what it has to say. The high-tech EatSmart Precision GetFit Digital Body Fat Scale ($54.95 at EatSmart Products) is a scale that even a scale-adverse man can appreciate because of its cool functionality and sleek, minimal design. Not only will it track his weight, but it also measures the percentage of body fat, muscle mass, total body water and bone mass. It’s a great way to monitor his weight and track his fitness progress. The scale also automatically identifies the person using it, so the whole family can enjoy its benefits. (Don’t feel the weight of your purchases. Get EatSmart Products sales.)